CFPC – CrossFit

Warm-up

Everything Warm-up (No Measure)

3 rounds of 10 reps of:

Spiderman Lunge (20 sec/side, 1 time)

Overhead Squat with PVC

Sit-ups

Back-extensions or Supermans

Pull-ups or Ring rows

Hand Release Push-ups

Metcon

Metcon (3 Rounds for time)

3 rounds, each for time:

20 Deadlift (155/105#)

200m Run

20 Toes to bar

200m Run

20 Burpees

Rest 3 min

Metcon (No Measure)

If time permits,

3 rounds not for time:

1:00 min Plank (on forearms)

20 Russian twist

20 Sit-ups